Banana-Oat Pancakes

2 ripe bananas

1 cup rolled oats

1 egg

1/2 teaspoon baking powder

A pinch of cinnamon (optional)

Instructions:

Mash the bananas, mix in the oats, egg, and baking powder. Cook like regular pancakes.

Avocado Toast

1 ripe avocado

2 slices of whole-grain bread

1/2 lemon

Salt and pepper to taste

Red pepper flakes (optional)

Instructions:

Mash the avocado and spread it on toasted bread. Squeeze lemon juice on top, season, and add red pepper flakes if you like a little heat. 

Berry Yogurt Parfait 

1 cup Greek yogurt

1/2 cup granola

1/2 cup fresh berries (e.g., strawberries, blueberries)

1 tablespoon honey

A sprinkle of chia seeds (optional)

Instructions:

Layer the ingredients in a glass or bowl: yogurt, granola, berries, honey, and chia seeds.

Turmeric Rice with Chickpeas 

1 cup cooked rice

1/2 can of chickpeas, drained and rinsed

1/2 teaspoon ground turmeric

1/2 teaspoon cumin

Salt and pepper to taste

Instructions: 

Heat chickpeas in a pan with turmeric, cumin, salt, and pepper. Mix with cooked rice. Turmeric has anti-inflammatory properties that may help with period pain.

Oatmeal with Cinnamon and Honey

1/2 cup rolled oats

1 cup milk (dairy or plant-based)

1/2 teaspoon ground cinnamon

1-2 tablespoons honey (adjust to taste)

Sliced banana or berries (optional)

Instructions:

Cook Oatmeal as directed and add toppings!

Grocery List

Produce:

Ripe bananas

Fresh ginger (if making ginger tea)

Avocado

Berries (strawberries, blueberries, or raspberries)

Dairy/Plant-Based Alternatives:

Greek yogurt

Milk (dairy or plant-based, for oatmeal)

Pantry:

Rolled oats

Whole-grain bread (for avocado toast)

Ground cinnamon

Red pepper flakes (optional, for avocado toast)

Honey or maple syrup (for yogurt parfait and oatmeal)

Granola (optional, for yogurt parfait)

Chickpeas (for turmeric rice with chickpeas)

Ground turmeric (for turmeric rice with chickpeas)

Ground cumin (for turmeric rice with chickpeas)

Rice

Salt and pepper

Hummus and Veggie Wrap 

1 gluten-free wrap

3 tbsp hummus

2-3 slices cucumber

2-3 slices bell pepper

2-3 slices red onion

A handful of baby spinach

1/4 cup shredded carrots

2 tbsp cooked quinoa

1 tbsp dairy-free feta cheese (optional)

Instructions:

Lay the gluten-free wrap flat on a clean surface. Spread the hummus evenly over the surface of the wrap, leaving a border around the edges. Place the cucumber slices, bell pepper slices, red onion slices, baby spinach, shredded carrots, and cooked quinoa in the center of the wrap. Add optional feta cheese. 

Start rolling the wrap tightly from one side, tucking in the edges as you go. Aim for a snug roll to keep everything together. Slice and enjoy. 

Cottage Cheese with Pineapple  

1/2 cup Organic Cottage Cheese

1/2 cup pineapple chunks

Dairy Free Option: Swap for almond yogurt 

Instructions: 

Place cottage cheese or yogurt at the base of your bowl. Sprinkle on toppings.

Chickpea Salad

1/2 cup canned chickpeas

1/4 cup diced cucumber

1/4 cup diced tomatoes

2 tbsp diced red onion

1 tbsp chopped parsley

1 tsp olive oil

1 tsp lemon juice

1/4 cup cooked edamame

Salt and pepper to taste

Instructions: 

Rinse the canned chickpeas under cold water and drain them thoroughly.

In a mixing bowl, combine the chickpeas, diced cucumber, diced tomatoes, diced red onion, chopped parsley, and cooked edamame. Drizzle the olive oil and lemon juice over the mixture. Season with salt and pepper according to your taste preferences. Toss all the ingredients together until they are evenly coated with the dressing. Adjust seasonings to taste. 

Allow the salad to chill in the refrigerator for about 15-30 minutes to let the flavors meld together. Serve chilled as a refreshing and healthy salad option

Caprese Sandwich 

1 small gluten-free ciabatta or half a gluten-free baguette

2-3 slices mozzarella (we love Miyoko's)

2-3 slices tomato

3-4 fresh basil leaves

1 tsp balsamic glaze

1 tsp olive oil

2 tbsp chopped walnuts or almonds

Salt and pepper to taste

Instructions: 

If your ciabatta or baguette isn't sliced, cut it in half lengthwise to create the sandwich base. On one side of the bread, place the slices of mozzarella cheese, followed by the tomato slices and fresh basil leaves.

Drizzle the balsamic glaze over the tomato and basil layer. Add the chopped walnuts or almonds on top of the basil leaves. Season with a pinch of salt and pepper. Place the other half of the bread on top to complete the sandwich.

Lentil Soup  

1 tbsp olive oil

1/4 cup chopped onion

1/4 cup chopped carrots

1/4 cup chopped celery

1 clove minced garlic

1/2 cup dried lentils

2 cups vegetable broth

1/2 cup diced tomatoes

1/2 tsp cumin

Salt and pepper to taste

Instructions: 

Heat the olive oil in a soup pot over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5 minutes until they begin to soften.

Add the minced garlic to the pot and sauté for another minute, stirring constantly to avoid burning. Rinse the dried lentils under cold water and drain them. Add them to the pot along with the sautéed vegetables.

Pour the vegetable broth into the pot, ensuring it covers the lentils and vegetables. Add the diced tomatoes and cumin to the mixture. Stir well to combine.

Bring the soup to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 20-25 minutes or until the lentils are tender. Stir occasionally. Season the soup with salt and pepper according to your taste preferences. Adjust seasoning as needed. Once the lentils are cooked through, turn off the heat.

Top with fresh herbs if desired.

Coconut Mango Chia Pudding

3 tbsp chia seeds

1 cup coconut milk

1 tbsp maple syrup or honey

1/2 cup diced mango

1 tbsp shredded coconut (optional)

1 tbsp almond slivers

Instructions: 

In a bowl or jar, combine the chia seeds and coconut milk. Stir well to ensure the chia seeds are evenly distributed in the milk. Add the maple syrup or honey to the chia seed and coconut milk mixture. Stir again to incorporate the sweetener. Adjust sweetness according to your preference.

Cover the bowl or jar and refrigerate the mixture for at least 2-3 hours, or ideally overnight. This allows the chia seeds to absorb the liquid and create a pudding-like consistency.

While the chia seed pudding is setting, prepare your toppings. Dice the mango if you haven't already, and gather the shredded coconut and almond slivers.

Once the chia seed mixture has thickened and set, take it out of the refrigerator. Top the pudding with the diced mango, shredded coconut (if using), and almond slivers.

 Quinoa and Vegetable Stir-Fry

Lentil & Spinach Salad

1/2 cup cooked lentils

1 cup fresh spinach

1/4 cup diced red bell pepper

1 tbsp olive oil

Salt to taste

Instructions: 

Toss lentils, spinach, and bell pepper with olive oil and salt. Serve chilled.

Chickpea Avocado Mash

1/2 cup canned chickpeas, rinsed and drained

1/2 ripe avocado

Juice of 1/2 lemon

Salt and pepper to taste

A pinch of cumin (optional)

Instructions: 

Mash the chickpeas and avocado together, add lemon juice, salt, pepper, and cumin. Mix well.

Tofu and Broccoli Stir-Fry

1/2 block firm tofu, cubed

1 cup broccoli florets

1 tbsp coconut oil

2 tbsp gluten-free soy sauce or tamari

1 garlic clove, minced

Instructions:

Stir-fry tofu and broccoli in coconut oil and garlic until browned, then add soy sauce and cook for another minute.

Quinoa & Black Bean Bowl

1/2 cup cooked quinoa

1/4 cup canned black beans, rinsed and drained

1/4 cup chopped tomatoes

1 tbsp olive oil

Salt and pepper to taste

Instructions:

Combine all ingredients. Serve warm or cold.

 Almond Butter & Banana Smoothie

1 ripe banana

2 tbsp almond butter

1 cup almond milk

1/2 tsp cinnamon

2 tbsp of funk it seeds!

Ice cubes (optional)

Instructions:

Blend all ingredients until smooth. Add ice for a colder smoothie.

Roasted Sweet Potato and Kale

Sweet potatoes (about 2 large ones)
Fresh kale (a bunch)
Olive oil
Salt
Optional: Garlic powder or fresh garlic

Instructions:
Preheat Oven: Set your oven to 425°F (220°C).

Prepare Sweet Potatoes:
Wash and peel the sweet potatoes.
Cut them into bite-sized cubes.
Toss them with a bit of olive oil and a sprinkle of salt (and garlic, if using) in a bowl.

Roast Sweet Potatoes:
Spread the sweet potatoes on a baking sheet in a single layer.
Roast for about 20-25 minutes or until they start to brown and become tender.

Prepare Kale:
While the sweet potatoes are roasting, wash and chop the kale.
You can remove the stems if you prefer.

Combine and Finish:
In the last 5 minutes of roasting, add the kale to the baking sheet with the sweet potatoes.
Toss lightly to combine.
Roast for an additional 5 minutes or until the kale is slightly crispy and the sweet potatoes are fully cooked.

Salmon fillets

Fresh asparagus spears

Olive oil

Salt

Pepper (optional, but recommended)

Instructions:

Preheat Oven: Preheat your oven to 400°F (200°C).

Prepare the Asparagus: Rinse the asparagus and trim off the tough ends. Place them on a baking sheet. Drizzle olive oil over the asparagus. Sprinkle with salt and pepper to taste. Toss to coat evenly.Place the salmon fillets on the baking sheet with the asparagus. Drizzle a little olive oil over the salmon and season with salt and pepper.Place the baking sheet in the preheated oven. Bake for about 12-15 minutes, or until the salmon flakes easily with a fork and the asparagus is tender. Remove from the oven and serve immediately.

Almond Butter and Banana Smoothie

Bananas: 1 large banana or 2 small bananas, peeled.

Almond Butter: 2 tablespoons of almond butter.

Milk (of your choice): 1 cup (approximately 240 ml) of milk, either dairy or plant-based like almond, soy, or oat milk.

Honey or Maple Syrup (optional): 1 tablespoon, or to taste. Adjust based on the sweetness of the bananas and your preference.

Ice Cubes: About 4-6 ice cubes, depending on how thick and cold you like your smoothie.

Instructions:

Place the bananas and milk in the blender and blend until smooth. Incorporate the almond butter and continue blending until well-mixed and creamy. If you're using honey or maple syrup, add it now and blend briefly to combine (Optional). Lastly, add the ice cubes and blend until you reach your desired consistency. Pour the smoothie into a glass and enjoy immediately!

Stuffed Bell Peppers

Bell peppers (any color)

Ground meat (beef, turkey, or chicken)

Cooked rice or quinoa

Tomato sauce

Shredded cheese (like mozzarella or cheddar)

Instructions:

Set your oven to 350°F (175°C). Cut the tops off the bell peppers and remove the seeds and membranes. In a skillet, cook the ground meat until it's no longer pink. Drain any excess fat.

In a bowl, mix the cooked meat with cooked rice or quinoa and some tomato sauce for flavor. You can add seasonings like salt, pepper, or herbs if desired.

Fill each bell pepper with the meat and rice mixture.Top each pepper with shredded cheese.Place the stuffed peppers in a baking dish and bake in the preheated oven for about 25-30 minutes, or until the peppers are tender and the cheese is melted and slightly browned.Let the peppers cool for a few minutes before serving.

Egg and Spinach Scramble

Eggs (3-4, depending on serving size)

Fresh spinach leaves

Salt (to taste)

Pepper (to taste)

Olive oil or butter (for cooking)

Instructions:

In a bowl, beat the eggs with a pinch of salt and pepper until well mixed. Rinse the spinach leaves and chop them if they are large. Place a skillet on medium heat and add a small amount of olive oil or butter. Add the spinach to the skillet and sauté it for a minute or two until it begins to wilt. Pour the beaten eggs over the spinach. Let them sit for a moment without stirring to let the bottom set. Gently stir and fold the eggs and spinach together until the eggs are fully cooked but still soft and fluffy. Immediately remove from heat and serve the scramble hot.

Quinoa and Black Bean Bowl

1 Cup Quinoa

Canned black beans (rinsed and drained)

Olive oil (for cooking and flavor)

Salt (to taste)

Optional: Fresh lime juice or lemon juice (for a tangy flavor) and your favorite veggies!

Instructions:

Rinse the quinoa under cold water and then cook it according to package instructions. Usually, you'll combine 1 part quinoa with 2 parts water, bring it to a boil, then reduce the heat and let it simmer until the water is absorbed (about 15-20 minutes). Fluff it with a fork once done. If you're using canned black beans, rinse and drain them. In a pan, heat a small amount of olive oil over medium heat, and then add the black beans. Cook them for a few minutes until they are heated through. You can add a pinch of salt for flavor.

Spoon the cooked quinoa into a bowl, and top it with the warm black beans. Drizzle a bit of olive oil over the bowl for extra flavor. If you're using lemon or lime juice, squeeze a fresh wedge over the top for a zesty touch.

Enjoy your quinoa and black bean bowl as is, or with any additional toppings or sides you might like.

Kale and White Bean Soup  

Kale (roughly chopped)

Canned white beans (like cannellini beans, rinsed and drained)

Vegetable or chicken broth

Garlic (minced)

Olive oil

Onion (diced)

Carrots (diced)

Celery (diced)

Dried herbs (like thyme or oregano)

Salt and pepper (to taste)

Optional Extras:

Red pepper flakes (for a spicy kick)

Lemon juice (for acidity)

Grated Parmesan cheese (for serving)

Instructions:

Dice the onion, carrots, and celery. In a large pot, heat olive oil over medium heat. Add the diced onion, carrots, and celery, and sauté until the onions are translucent and the vegetables start to soften. Add minced garlic and a teaspoon of dried herbs like thyme or oregano. Sauté for another minute.

Add the vegetable or chicken broth to the pot and bring it to a simmer. Stir in the rinsed and drained white beans. Place the chopped kale into the pot. It will reduce in volume as it cooks. Allow the soup to simmer for about 20-30 minutes so that all the flavors meld together and the vegetables are tender.

Add salt, pepper, and if desired, a pinch of red pepper flakes for heat. Taste and adjust the seasoning as needed. Right before serving, you can add a splash of lemon juice for a bit of acidity and brightness.

Serve: Serve the soup hot. If you like, top each bowl with a sprinkle of grated Parmesan cheese.

Raw Carrot Salad   

Carrots

Lemon juice or vinegar (like apple cider vinegar)

Olive oil

Salt and pepper (to taste)

Optional: Fresh herbs (like parsley or cilantro), nuts (like almonds or walnuts), or raisins

Instructions:

Peel and grate the carrots. You can use a box grater or a food processor with a grating attachment for ease. In a small bowl, whisk together lemon juice or vinegar with olive oil, salt, and pepper. Adjust the quantities to suit your taste. The dressing should be tangy and slightly sweet.

In a large bowl, toss the grated carrots with the dressing. Make sure the carrots are well coated. If you're using any optional ingredients like fresh herbs, nuts, or raisins, add them to the salad and toss again to distribute evenly.

Let the salad chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together.